Wednesday 12/23/15

Behemoth CrossFit – Group Class

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Weighted push-ups (x 3-5 reps)

Strength circuit (15-20 minutes)

A. Weighted push-up x 3-5

B. Handstand hold x 30-60 seconds

C. Chin-ups

Notes: Compare to 12/5, goal is 3-5 GOOD sets

-Weighted push-up: 3-5 challenging reps

Level 1: Rack

Level 2: Ground

Level 3: Plate loaded

-Handstand hold:

Level 1: long hollow

Level 2: wall walk

Level 3: kick-up

-Chin-ups:

Level 1: 3-pause box assist x 4-6

Level 2: Unassisted + box assisted (if needed) x 6-8

Level 3: wtd x 6-8 (any grip)

Weighted Chin-ups (x 6-8 reps)

supinated grip (palms facing you)

Metcon (AMRAP – Rounds and Reps)

10 minutes for max rounds with a partner:

Partner 1 completes: 60 feet lunges hugging odd object + 60 feet walk

while Partner 2 completes AMRAP of:

10 anchored sit-ups

15 KBS

20 double unders
Notes: when switching, allow the partner to complete the movement they’re doing

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